Yoga Breathing - Nadi Sodhana

Last night after class a student confided in me that she recently been extremely scattered, couldn't focus, and was unable to shift from task to task efficiently during her busy day at work.  She'd made errors and had lapses of memory, simply forgetting things she normally wouldn't have.  The state of mind she was experiencing is a serious fracturing of the mental processes. She asked if there was something she could do to help correct this problem.

Frontal view using fingers to close nostrils alternately

There is a very powerful and effective yoga breathing practice which will immediately help.  Pranayama is a practice yogis refer to when performing yoga breathing techniques.  Prana means "life force energy"  Yama means "discipline" or "control of".  Thus pranayama means control of life force energy.  

There are thousands of specific yoga pranayama techniques.  B.K.S. Iyengar has written the classic reference book Light on Pranayama. If you're interested, check it out to learn more about the practices.

The specific pranayama I recommended to her is called Nadi Sodhana, or Alternate Nostril Breath. This practice is a powerful method to purify the nadis, or tubular psychic passageways which carry the body's energy, within the brain and throughout the body.  These nadis circulate everywhere in the body, and pass through all of the chakras. They are sustained by the central nadi, called susumna, residing in the vicinity of the spine.  

Benefits of Nadi Sodhana are: 

• Revitalizing the right and the left hemispheres of the brain, as well as the front and the back brain, achieving parity (balance) within the brain and out to the furthest extremities.  
• According to B.K.S. Iyengar, "The sadhaka (practitioner) gains the secret of even and balanced action in all the quarters of the brain, and thus experiences peace, poise and harmony".   
• Practice leads first to dhyana (concentration) and, over time, dharana (meditation).  The sixth and seventh limbs of the "eight limbs of yoga".
• Practice makes the mind and body dynamic, vibrant, energetic, and alert.  
• There is additional documentation of Nadi Sodhana improving hearing, reducing sinus problems, and improving eyesight.

Mrigi Mudra

Now for the practice instructions.

Sit in a comfortable seated asana and perform Mrigi Mudra with the right hand.  Place the left hand on your thigh in Gyan Mudra (first finger to thumb, palm up).  Beginning students may have some difficulty holding their raised arm in position for the length of the practice. Place a bolster or folded blankets across your legs and use this to support your elbow.

Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring-little fingers. Open and exhale slowly through the right nostril.

Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. Repeat 5 to 8 times, then release the hand mudra and go back to normal breathing.  As you gain endurance, increase rounds.

Traditional Nadi Sodhana includes breath retention and fixed ratio breathing.  I suggest you begin with a slow count of 4 to inhale, count of 4 to retain breath in, count of 4 to exhale, count of 4 to retain breath out.  For beginning pranayama students, it's best to focus only on the inhales and exhales.

(excerpt from Yoga Journal)

Start with about 5-8 full repetitions.  If you get tired, stop and breathe normally for awhile.  Begin again.  Build up to about 21 reps total over a period of 2-3 weeks.  Remember anytime you feel fatigue, stop and breathe normally.  Do not strain!

Working with Alternate Nostril Breath will begin to clear the imbalance you are experiencing and enable your mind and your actions to be clear, concise, and focused.  Your lucidity and demeanor will be calm and composed.  You will begin to perform at optimum levels throughout your day and throughout your life.  This is a powerful, effective, and time-honored tool for the practicing yogi.